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Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170714 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (7/11)
Workout
170714
Metcon (AMRAP - Reps)
For total reps:
5 minute amrap
800 meter run
then:
max effort: shoulder to overhead 155/105
rest 3 minutes
At the 8 minute mark:
4 minute amrap
600 meter run
then:
max effort: power cleans 155/105
rest 3 minutes
At the 15 minute mark:
3 minute amrap
400 meter run
then:
max effort: hang power cleans 155/105
rest 3 minutes
At the 21 minute mark:
2 minute amrap
200 meter run
then:
max effort chest to bar pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 14, 2017
Male Clients
1
Russell
Cote
4:30 PM WOD
80 Reps
2
Matt
Clifford
9:30 AM WOD
75 Reps
22,13,20,20
3
Chance
Wright
6:00 AM WOD
37 Reps
4
Gordon
Dotson
9:30 AM WOD
55 Reps
135
5
Bob
Stumpus
4:30 PM WOD
42 Reps
85#
6
David
Sanders
4:30 PM WOD
38 Reps
mod 95#
7
Clark
Harrison
4:30 PM WOD
35 Reps
Female Clients
1
Jessica
Langston
9:30 AM WOD
80 Reps
Fun!
2
Casee
Richmond
4:30 PM WOD
54 Reps
3
Susannah
Stout
9:30 AM WOD
44 Reps
4
Brooke
Wright
9:30 AM WOD
21 Reps
2, 4, 8, 7
5
Jaci
Watts
9:30 AM WOD
53 Reps
Biked, strict press, hang clean,hang clean and c2b
6
Olivia
Austin
9:30 AM WOD
49 Reps
Rowed 35#db STOH, snatch, HPC, push-ups
7
Cherie
Santiago
9:30 AM WOD
42 Reps
65
8
Heidi
Lewis
9:30 AM WOD
38 Reps
Jump pull ups
9
Tricia
Michler
5:00 AM WOD
36 Reps
75#
10
Rebecca
McKnight
9:30 AM WOD
35 Reps
55# and blue band
11
Miki
Rowan
4:30 PM WOD
28 Reps
95#/pull ups 0,7,7,14
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